Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Refried Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	20.7% 27g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	1.48% 1.07g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.27% 1.65g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.5g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	13.2% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Refried Beans	Recommended Dietary Allowance
Calcium	11% 111mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	28.4% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20% 1.6mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	25% 0.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Refried Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Canned Refried Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Canned Refried Beans:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 6.1 times more Vitamin B9, 9.4 times more Vitamin C, 13.6 times more Vitamin E and 38.6 times more Vitamin K than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 1.4 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Refried Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Canned Refried Beans:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Calcium than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 3.4 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium, 2.1 times more Selenium and 15.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Refried Beans contain similar levels of Manganese, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Refried Beans contain 3.5 times more Energy, 6.9 times more Fat, 1.6 times more Omega 3, 11.6 times more Omega 6, 2.8 times more Carbohydrate and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Refried Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6